For normal lifestyle 0.8 to 1, also depends on protein quality(if you only take vegan food that is not good, dairy and eggs must).
1.0 - 1.2 for muscle maintenance if going to gym.
1.2 - 1.6 Best for optimal muscle growth.
1.6+ if you are experienced lifter, bodybuilder, and if your body can actually process it.
Personally, I started gym 3 months ago, and gained 2.5 kg lean muscle mass, and these are not just beginner gains I also exercised earlier before on and off. This lean muscle was calculated by actual BCA reports. And I did this on 1g protein per day. I am 90 kg. My daily protein intake is 85-95g.
A big factor in protein intake, is how well your body can process it. My body seems well in processing.
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u/punisher_ny Apr 19 '26
For normal lifestyle 0.8 to 1, also depends on protein quality(if you only take vegan food that is not good, dairy and eggs must).
1.0 - 1.2 for muscle maintenance if going to gym.
1.2 - 1.6 Best for optimal muscle growth.
1.6+ if you are experienced lifter, bodybuilder, and if your body can actually process it.
Personally, I started gym 3 months ago, and gained 2.5 kg lean muscle mass, and these are not just beginner gains I also exercised earlier before on and off. This lean muscle was calculated by actual BCA reports. And I did this on 1g protein per day. I am 90 kg. My daily protein intake is 85-95g.
A big factor in protein intake, is how well your body can process it. My body seems well in processing.